Scallops, Baked or Broiled: A Low Glycemic Delight

Scallops are not only a delicacy enjoyed in fine dining establishments but also a healthy addition to a glycemic-conscious diet. Let’s dive into the nutritional profile and glycemic impact of baked or broiled scallops.

Glycemic Index and Load

Baked or broiled scallops have a moderate Glycemic Index (GI) of 50. However, their Glycemic Load (GL) is extremely low at just 1.98. This makes them an excellent choice for people monitoring their blood sugar levels, including those with diabetes or following low-glycemic diets.

Remember: While the GI tells us how quickly a food raises blood sugar, the GL accounts for portion size and gives a more accurate picture of a food’s actual impact on blood sugar levels. Any GL below 10 is considered low.

Nutritional Breakdown

A 100g serving of baked or broiled scallops provides:

• Calories: 126
• Protein: 15g
• Fat: 5.14g
• Carbohydrates: 3.96g
• Fiber: 0g
• Sugar: 0.01g
• Net Carbs: 3.96g

Health Benefits of Scallops

Scallops are a nutritional powerhouse, offering several health benefits:

• High-quality protein: With 15g of protein per 100g serving, scallops help build and repair tissues and support immune function.
• Low in carbohydrates: At just 3.96g of carbs per serving, scallops are ideal for low-carb and keto diets.
• Virtually sugar-free: With only 0.01g of sugar, they won’t cause blood sugar spikes.
• Moderate fat content: The 5.14g of fat includes heart-healthy omega-3 fatty acids.

Incorporating Scallops into a Low-Glycemic Diet

Scallops’ low glycemic load makes them perfect for those monitoring blood glucose levels. Here are some tips for enjoying scallops while maintaining a low-glycemic diet:

• Pair with non-starchy vegetables like asparagus, broccoli, or spinach for a complete low-GL meal.
• Avoid serving with high-glycemic sides like white rice or potatoes.
• Use olive oil or butter for cooking instead of breading, which would add carbohydrates.
• Season with herbs, garlic, and lemon for flavor without adding sugars.

Cooking Tips for Perfect Scallops

To maintain the nutritional integrity and enjoy the best flavor from your scallops:

• Pat them dry before cooking for better browning.
• Cook quickly over high heat to prevent overcooking and toughening.
• Aim for a golden crust on the outside while keeping the inside tender.
• Finish with a squeeze of lemon and a pinch of herbs for enhanced flavor without extra calories.

Baked or broiled scallops are an excellent protein source for those following a low-glycemic diet. Their minimal impact on blood sugar combined with their impressive nutritional profile makes them a smart choice for health-conscious individuals.